Why Cardio Is Overrated For Fat Loss (Focus on THIS Instead)

Summary

This video challenges the overemphasis on cardio for fat loss, highlighting that it burns fewer calories than assumed. It underscores the importance of diet control and weight training over cardio for effective fat loss, suggesting that cardio's role is often exaggerated. The video also discusses how post-exercise compensatory effects can reduce net calorie burn and increase appetite, potentially offsetting cardio's benefits. It concludes that while cardio has health benefits, it should be supplementary to a balanced diet and weight training for fat loss.

Takeaways

• 🏃 Cardio is beneficial for overall health but is often overestimated for fat loss.
• 🔥 A typical cardio session burns fewer calories than many people think.
• 🍌 The calories burned in a cardio session can be easily offset by everyday food consumption.
• 🏋️‍♂️ Focusing on diet is more efficient for fat loss than relying heavily on cardio.
• 🚫 Compensatory effects like reduced non-exercise activity can decrease the net calories burned post-workout.
• 🍽️ Overeating can easily negate the calories burned during cardio sessions.
• 🌟 High-volume cardio can interfere with weight training and muscle retention.
• 💡 For most people, 2-4 cardio sessions per week is reasonable for fat loss.
• 🚫 Cardio is not mandatory for fat loss; it's an optional tool.
• 🌿 For those who dislike cardio, walking can be a sufficient alternative for additional activity.

Q & A

What is the main argument of the video regarding cardio for fat loss?

The video argues that while cardio has overall physical and mental health benefits, many people overestimate its role in fat loss. It suggests that focusing on diet and weight training is more effective for fat loss than relying heavily on cardio.

Why might someone overestimate the fat loss benefits of cardio?

People might overestimate the fat loss benefits of cardio because they may not realize that a typical cardio session doesn't burn as many calories as they think, and the net calorie burn can be reduced by compensatory effects post-workout.

How does the body respond to a calorie deficit created by cardio exercise?

The body perceives a calorie deficit as a lack of food availability and tries to conserve energy by reducing non-exercise activity thermogenesis (NEAT) and potentially increasing appetite.

What is the role of diet in creating a calorie deficit for fat loss?

Diet plays a crucial role in creating a calorie deficit as it allows for a more precise control over calorie intake, which is easier to manage than trying to burn a comparable amount through exercise.

What is the compensatory effect mentioned in the video?

The compensatory effect refers to the body's response to conserve energy after a cardio workout by reducing non-exercise activity thermogenesis (NEAT) and possibly increasing appetite.

How does the video suggest incorporating cardio into a fat loss program?

The video suggests that cardio should be thought of as a supplemental tool rather than the main priority for fat loss. It recommends including cardio for additional calorie expenditure and overall health benefits, but not as the primary focus.

What are the potential downsides of doing too much cardio for fat loss?

Doing too much cardio can lead to systemic fatigue, muscle damage, joint stress, and potentially hinder recovery and performance in weight training sessions.

What is the recommended frequency of cardio sessions for most people according to the video?

The video suggests that a reasonable frequency for most average lifters is two to four cardio sessions per week, but this can vary based on individual activity levels and preferences.

Is cardio mandatory for fat loss according to the video?

The video states that cardio is not mandatory for fat loss. It is possible to create a calorie deficit and lose fat through dieting alone, with walking as the main additional activity.

What are the overall health benefits of cardio mentioned in the video?

The video mentions that cardio has a wide variety of overall physical and mental health benefits, which is why it is recommended to include some form of cardio in a fitness program.

How can someone get personalized advice on their fitness program based on the video's content?

The video suggests visiting shawnell.com/custom to receive a free step-by-step training program and nutrition plan tailored to an individual's current condition and goals.

Outlines

00:00

🏃‍♂️ The Overrated Role of Cardio in Fat Loss

The paragraph starts by cautioning against the misconception that cardio is the sole solution for fat loss. It emphasizes that while cardio has numerous health benefits, its impact on fat loss is often exaggerated. The speaker suggests that many people mistakenly believe that extensive cardio sessions are crucial for weight loss, which can lead to inefficient training routines. The focus should instead be on creating a calorie deficit through diet and exercise. The speaker highlights that a typical 30-40 minute cardio session does not burn as many calories as one might think, and compares it to the calorie content of various foods to illustrate the point that dietary control is more effective and efficient. The body's compensatory mechanisms, such as reduced non-exercise activity thermogenesis (NEAT) and increased appetite, can further diminish the net calorie deficit achieved through cardio, making diet the primary factor for fat loss.

05:00

🥗 Prioritizing Diet Over Cardio for Effective Fat Loss

This paragraph discusses the importance of diet in fat loss, suggesting that creating a calorie deficit through reduced food intake is more efficient than relying on cardio exercises. It points out that while high-volume cardio can contribute to significant calorie expenditure, it's not practical for most people and can interfere with weight training and recovery. The speaker advises that diet should be the primary focus, followed by weight training to maintain or build muscle while losing fat. Cardio can be included for additional benefits, but it should not be the main priority, especially if it's not enjoyable. The paragraph concludes with recommendations on the frequency of cardio sessions and the suggestion that walking can be a sufficient form of activity for those who dislike traditional cardio. The speaker also offers resources for personalized training and nutrition plans, as well as supplementation advice.

Keywords

💡Cardio

Cardio, short for cardiovascular exercise, refers to physical activities that raise heart rate and strengthen the heart, lungs, and circulation. In the context of the video, cardio is discussed as a method for fat loss but is noted to be overrated for this purpose. The script points out that while cardio has health benefits, it may not be as effective for fat loss as some believe.

💡Fat Loss

Fat loss is the process of reducing body fat percentage. The video focuses on this concept, aiming to correct misconceptions about the role of cardio in fat loss. It suggests that people often overestimate how much cardio contributes to fat loss and that other factors, such as diet, are more critical.

💡Calorie Deficit

A calorie deficit occurs when an individual burns more calories than they consume. This is a fundamental concept in the video, as it explains that fat loss is primarily about maintaining a calorie deficit. The script uses this term to illustrate that burning calories through exercise or reducing calorie intake through diet can both contribute to fat loss.

💡NEAT

Non-Exercise Activity Thermogenesis (NEAT) refers to the energy expended for activities other than deliberate exercise. The video discusses how NEAT can decrease after a cardio workout, leading to a smaller net calorie burn than expected. This concept is used to explain why the total calories burned during a cardio session might be less than anticipated.

💡Appetite Stimulation

Appetite stimulation is the body's response to increased energy expenditure by increasing hunger. The video explains that after a cardio session, the body may try to compensate by making the individual hungrier, which could counteract the calorie deficit intended for fat loss.

💡Weight Training

Weight training involves the use of resistance to build strength, power, and muscle mass. In the video, it is suggested that weight training is more effective for fat loss than cardio because it helps maintain or build muscle while dieting, which can increase metabolism and support fat loss.

💡Muscle Retention

Muscle retention is the ability to maintain muscle mass while losing fat. The video mentions that excessive cardio can interfere with muscle retention during a fat loss phase, which is important for those who aim to lose fat without sacrificing muscle tone or size.

💡Energy Expenditure

Energy expenditure is the total amount of energy the body uses. The video discusses how energy expenditure is affected by various factors, including cardio workouts and daily activities. It emphasizes that understanding energy expenditure is key to effective fat loss strategies.

💡Compensatory Effect

The compensatory effect refers to the body's adjustments to maintain homeostasis, such as reducing NEAT or increasing hunger after exercise. The video uses this term to explain why the actual calories burned during cardio might be less than what is expected due to the body's compensatory mechanisms.

💡Interference Effect

The interference effect is when one type of exercise negatively impacts another, such as cardio affecting weight training recovery. The video cautions that too much cardio can interfere with muscle gains from weight training, which is important for those aiming to build muscle while losing fat.

💡Supplemental Tool

In the context of the video, a supplemental tool refers to an additional method that supports a primary strategy. Cardio is described as a supplemental tool for fat loss, meaning it can help but should not be the main focus. The video suggests that diet and weight training are more critical components of a fat loss program.

Highlights

Cardio is not ineffective, but its role in fat loss is often overestimated.

Cardio has benefits for overall physical and mental health.

Focusing on cardio can lead to an inefficient path for fat loss.

A typical cardio session doesn't burn as many calories as people think.

The calorie deficit from cardio is often offset by daily activities and food intake.

The body compensates for calorie expenditure by reducing non-exercise activity.

Appetite increases after cardio, which can affect the calorie deficit.

High-volume cardio can interfere with weight training and recovery.

Diet is the most important factor for fat loss.

Weight training is crucial for maintaining or building muscle during fat loss.

Cardio should be supplemental for fat loss, not the main priority.

It's possible to lose fat without traditional cardio.

Two to four cardio sessions per week are recommended for most people.

Cardio frequency depends on individual activity levels and goals.

If you dislike cardio, walking can be a sustainable alternative.

Cardio is not mandatory for fat loss, but it is recommended.

Transcripts

now don't get too excited by the title

of this video okay this doesn't mean

that cardio is ineffective or that I'm

suggesting you do your hour of weight

training a few times per week and then

spend the rest of it completely immobile

on the couch cardiovascular exercise has

a wide variety of overall physical and

mental health benefits and I do

recommend that you include some in your

program whether it's in the form of

traditional gym cardio or some kind of

active hobby that you enjoy however when

it comes specifically to the goal of fat

loss it is true that a lot of people

overestimate the role that cardio

actually plays in the process and this

can send them down an inefficient path

that slows down the rate of progress or

even possibly prevents them from losing

fat altogether so if you want to lean

down in the most effective way possible

without needlessly slaving away on the

treadmill six days per week I'd highly

recommend watching this video through

where I'll go over three reasons why

cardio is ultimately overrated for fat

loss and I'll explain what you really

need to be focusing on instead for the

very best results reason number one is

that a typical cardio session doesn't

actually burn that many calories to

begin with now different factors such as

your body weight muscle mass Fitness

level and the intensity slash duration

of the session will all play a role but

but for most people out there a standard

30 to 40 minute cardio workout isn't

expending some huge amount of energy and

just causing the fat to rapidly melt off

your limbs with every passing minute for

example let's say you pedaled on the

stationary bike four times a week and

burn 400 calories per session that would

be 1600 calories for the week which

would average out to 230 calories per

day now that's still a noteworthy amount

and it definitely counts but it's really

not that much when you consider the time

and effort investment involved and when

you compare to the calorie content of

different food items you might be

consuming for example one banana is

about 120 calories right there a chicken

breast is maybe 130 one tablespoon of

peanut butter is a hundred one cup of

cooked rice or pasta is a bit over 200

and one avocado is over 300 just to give

some perspective and keep in mind that

that's for clean food items only a

chocolate bar or a couple cookies or a

single slice of pizza those will

probably be at least equal to what was

burned during the session or even

exceeded when it all comes down to it

remember that losing fat is ultimately a

matter of maintaining a net calorie

deficit in the overall picture whether

that's achieved by burning more calories

through exercise or by consuming less

through your diet it's total energy in

versus total energy out so as long as

your total food intake is still at a

healthy level where your nutritional

needs are being met and you're getting

in enough protein putting the majority

of your focus on diet is going to be by

far the most efficient route both

because a it's a lot easier to just

shave a few calories off of your intake

versus trying to actively burn a

comparable amount and B it's also a lot

easier to inadvertently replace those

calories that you burn by overeating

since it only takes a relatively small

amount of extra food to essentially

cancel things out one banana with some

peanut butter on top could be enough on

its own to match the energy expended

from one of your cardio sessions when

things are averaged out for the week as

a whole and if you're not tracking your

intake precisely then consuming a couple

hundred additional calories is very easy

to do without realizing it and can

basically happen in the blink of an eye

the second reason why cardio is

overrated for fat loss is because on top

of the fact that it doesn't burn that

many calories during the session itself

the net amount actually shrinks even

further when you factor in the

compensatory effect that kicks in in the

hours after the workout is over keep in

mind that the body isn't very tightly

regulated system and it's always seeking

balance okay it doesn't want to be in a

calorie deficit and it's evolutionarily

wired to perceive that deficit as

meaning a lack of food availability it

has no idea that there's a freezer full

of pepperoni Hot Pockets 10 feet away

from you so when you start expending

even more calories while you're in that

state the body's going to make certain

adjustments to offset things in order to

conserve energy and one of the main ways

that it does that is through reductions

in meat which is short for non-exercise

activity thermogenesis and refers to all

the small mostly unconscious movements

you make throughout the day like walking

fidgeting tapping head movements Etc now

that might not seem like a big deal on

its own but it actually makes up

anywhere from 15 to 30 percent of your

total daily energy expenditure and can

be responsible for several hundred up to

even a thousand plus calories burned if

you've ever dieted before and you've

been in that consistent calorie deficit

over time then you know that feeling of

increased sluggishness that starts to

settle in there's just less willingness

to move around in general smaller tasks

you'd normally do without really

thinking about them start to require a

lot more conscious effort whether it's

taking the stairs or just getting up to

walk across the room for something

everything just feels more challenging

in general now I'm not necessarily

saying that this reduction in movement

is going to completely cancel out your

cardio 100 percent though it definitely

could depending on the situation but it

will offset things to a certain degree

to where that 400 calories you burn on

the stair climber might drizzle down to

300 or 200 or possibly even less without

you even realizing if you're finding

this information helpful so far don't

forget to hit the like button and

subscribe to the channel to stay up to

date on future videos and lastly reason

number three why cardio is overrated is

that along with those reductions in need

the other way that your body will

respond to that increased energy

expenditure is by increasing your

appetite further to motivate you to

replace the energy that was lost now

this will affect each person a bit

differently depending on various factors

again I'm not saying the appetite

stimulation will totally cancel things

out but just keep in mind that the

energy burned through exercise isn't

just free calories that come with no

consequences at the end of the day an

energy deficit is an energy deficit the

body has gauges in place to know how

large that overall deficit is whether it

was created by moving more or by eating

less and it's going to react based on

that now if you just prefer doing more

cardio and then being able to eat more

as a result that's up to you but again

you could just as easily create your

deficit by reducing your calorie

consumption and you won't even

necessarily end up hungrier by doing

that so to quickly sum this up not only

are you not directly burning as many

calories during a typical cardio session

as you probably think but you're also

getting even less of a net effect later

on through reductions in need and

through appetite stimulation you

truly benefit from cardio to a

significant degree in terms of fat loss

or the ones who are performing very high

volumes of it and often where cardio is

both a form of training and also an

active hobby whether it's cycling Sports

martial arts or some other kind of high

energy expenditure activity if you're

out there burning 800 plus calories

every single day then yeah that's

certainly going to add up to something

much more significant but that's not

going to be applicable to the majority

of the population and even if you do

ramp up to those higher cardio volumes

now you start creating an interference

effect with your weight training

sessions because of additional systemic

fatigue muscle damage and possibly joint

stress to where you're now impeding

recovery from your previous workouts and

your affecting performance on your

upcoming ones so if maximizing muscle

retention during a cut or potentially

even gaining muscle at the same time as

a goal for you then you wouldn't want to

be performing a ton of extra cardio

anyway it's definitely not going to kill

your gains but at a certain level it can

start having a negative effect at the

end of the day implementing a successful

fat loss phase is about striking the

proper balance between Diet weight

training and cardio as you've probably

figured out by now diet is going to be

the most important Factor by far at the

top of that pyramid because it allows

you to create a calorie deficit with

minimal time and energy investment it's

also the easiest air to screw up which

means you need to give it the most

attention not to mention that it can be

pretty difficult to accurately track

exactly how many calories you're burning

through cardio whereas tracking your

calorie intake is going to be much more

precise don't assume that the calories

burned reading on your Apple watch is

accurate because it can very often be

way off base after that you need to make

sure that your weight training plan is

properly dialed in in terms of physique

Aesthetics that's going to be without a

doubt the most important form of

exercise because it's the stimulus for

maintaining or possibly even building

new muscle as you drop the fat and then

from there cardio can be added in to

help you expend some additional calories

and of course for the overall physical

and mental health benefits that it

provides but in terms of pure fat loss

cardio should be thought of as more of a

supplemental tool in most cases and not

as the main priority especially if it's

something that you really don't enjoy

doing if you fall into the Trap of

thinking that you have to go for a run

every single morning or ride the

stationary bike for 40 minutes after

every single workout in order to lose

fat and you're just trying to grind

through it with sheer determination

every time it might be doable for a

while but there's a very good chance

that you'll eventually burn out and quit

now it's actually pretty hard to give

exact guidelines in terms of cardio

frequency because it really depends on

your existing activity level outside of

the gym as well as your lifestyle and

your preferences and just how lean

you're trying to get but anywhere from

two to four sessions per week would be

pretty reasonable for most average

lifters you can certainly do more than

that if you want or if you're doing

other forms of reasonably strenuous

exercise outside the gym then you might

not need any traditional structured

cardio at all so that's something you

have to figure out for yourself in terms

of what's actually necessary for your

goals and what is genuinely sustainable

for you as an individual and then one

final point that I'd make here is that

if you really are just focused in on the

physique side of things right now and

you really hate traditional cardio that

much or you're just super busy in your

current situation to where you don't

want to prioritize it at the moment

ultimately that's your call and

technically you can create your calorie

deficit just through dieting alone and

then maybe using walking as your main

form of additional activity that's still

an option and cardio technically isn't

mandatory for fat loss I still do

recommend it I don't think hypertrophy

style weight training workouts and

walking can replicate the benefits of

more cardiovascularly challenging

exercise on their own but when it comes

strictly to losing fat and gaining

muscle cardio is not a must if you want

some more help getting your overall

fitness program onto the right track

whether your goal is to lose fat gain

muscle or possibly do both make sure to

visit shawnell.com custom just fill out

the short form on that page and I'll

send you back a free step-by-step

training program based on your current

condition and goals along with an easy

to follow nutrition plan as well the

link for that is in the description box

when it comes to effective

supplementation you can also visit

realscienceathletics.com to check out my

own line of research backed clinically

dosed formulas I personally created from

scratch to maximize your results here

are two more videos I'd recommend

watching now don't forget to subscribe

to the channel to stay up to date thanks

for watching guys and I'll talk to you

again soon